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PODCAST

The Fundamentals of Fitness

Alison Berrisford

The Fundamentals of Fitness is your no-fluff, science-backed guide to getting stronger, moving better, and performing at your best — whether you"re a beginner, an everyday gym-goer, or an aspiring athlete. Hosted by award-winning coach Alison Berrisford, this podcast breaks down the essentials of fitness, training, mindset, and nutrition in a way that’s smart, simple, and genuinely helpful. With real-life coaching stories, expert insights, and practical takeaways, each episode helps you understand

health & fitness fitness

All Episodes

17:57

Why Perfect Plans Fail (And Boring Ones Work)

The Fundamentals of Fitness ·

2026/01/12

If you’ve ever said “I just can’t stick to plans”, this episode is for you.In this episode of The Fundamentals of Fitness, Alison explains why most people don’t fail because they lack motivation or discipline — they fail because their plans are too fragile to survive real life.You’ll learn why perfectly designed training and nutrition plans often collapse under stress, fatigue, or busy weeks, why boring plans consistently outperform exciting ones, and how to build an approach that bends instead of

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23:57

Why Eating Less Stops Working (For Fat Loss and...

The Fundamentals of Fitness ·

2026/01/05

If you’re eating less, training hard, and still not seeing changes, this episode is for you.In this episode of The Fundamentals of Fitness, Alison explains why eating less often works at first… and then quietly stops working altogether. You’ll learn the difference between a well-designed calorie deficit and chronic under-fueling, how low energy availability affects fat loss, muscle gain, recovery, and mood, and why increasing food intake can sometimes be the missing piece that restarts progress.This

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21:31

Injury Prevention & Long Term Training: How to Train...

The Fundamentals of Fitness ·

2025/12/29

Have you ever felt a small tweak during training and suddenly found yourself scared to move properly again?In this episode, Alison breaks down what injury prevention really means — and why most injuries aren’t caused by “bad exercises” or fragile bodies, but by how training stress is managed over time.You’ll learn why fear-based training advice often backfires, how fatigue and load quietly increase injury risk, how to tell the difference between normal training sensations and true warning signs, and

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23:30

The Strength Curve: Why Exercise Selection Matters...

The Fundamentals of Fitness ·

2025/12/22

Have you ever done an exercise everyone says is “amazing”… but it just feels awful for you?In this episode, Alison explains why that might not be a you problem at all.The missing piece is something most people are never taught: the strength curve — how muscles produce force at different points in a movement, and why some exercises load your body brilliantly while others fight your anatomy.You’ll learn why certain lifts never feel right, why forcing popular exercises can stall progress or irritate

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27:10

Training Volume: How Much Is Enough (And When It's...

The Fundamentals of Fitness ·

2025/12/15

If you’re training consistently but feeling sore, tired, flat, or stuck — this episode will change how you look at your workouts forever.Training volume is one of the most misunderstood parts of fitness. Many people assume more sessions, more exercises, and more sweat automatically mean better results… but that’s often exactly what’s holding them back.In this episode, Alison breaks down what training volume actually is, why “more” isn’t always better, how much training you really need for fat loss,

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35:41

Progressive Overload: The Real Reason Your Body Isn't...

The Fundamentals of Fitness ·

2025/12/08

If you’ve been training consistently but NOTHING seems to be changing… this episode is the missing piece.Progressive overload is the single most important principle behind fat loss, muscle gain, strength, performance and long-term results — yet most people have never been taught how to use it properly.In this episode, Alison breaks down what progressive overload really is, the biggest mistakes people make, how to apply it whether you’re a beginner, on a fat-loss journey, or an athlete chasing

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33:03

Core Training: Beyond Crunches & Broken Myths

The Fundamentals of Fitness ·

2025/12/01

Most people train their core completely wrong — and they don’t even know it.If your core routine is mostly crunches, fast reps, or random ab circuits… this episode will change everything.Coach Alison breaks down:🔥 What your core actually is (and why it’s not your six-pack)🔥 The real reason crunches aren’t enough🔥 The three categories of core training athletes use🔥 Why everyday people need the exact same foundations🔥 How to build your own core routine in 8–12 minutes🔥 The Core Training Pyramid

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29:38

The Warm-up You've Been Doing Wrong

The Fundamentals of Fitness ·

2025/11/24

Most people warm up badly.A quick toe touch… a few shoulder rolls… straight into heavy squats.In this episode, Alison breaks down the warm-up mistakes almost EVERYONE makes — and teaches you the simple, science-backed warm-up formula that will make your lifts safer, smoother, and stronger.You’ll learn:🔥 Why warm-ups increase strength (yes, really!)🔥 How to warm up in 4 minutes when you’re short on time🔥 Mobility vs activation vs movement prep🔥 Warm-ups for shy gym-goers and anxious beginners🔥

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27:30

Cardio vs Weights: The Great Debate (And Why You Need...

The Fundamentals of Fitness ·

2025/11/17

Is cardio better than weights?Do weights make you bulky?Does cardio really “kill gains”?In this fun, myth-busting episode, Alison breaks down one of the biggest fitness debates ever — and shows you why the answer isn’t cardio or weights… it’s both.You’ll learn the science behind strength training, the benefits of cardio for fat loss, performance, and longevity, and exactly how to combine the two for the best results (no matter your level).💡 In this episode:The truth behind “cardio kills gains”Why

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22:41

Sleep Like an Athlete: The Recovery Secret You're...

The Fundamentals of Fitness ·

2025/11/10

You train hard. You eat well. You even plan your workouts — but do you plan your sleep?In this episode of The Fundamentals of Fitness, Alison dives into the science and strategy of recovery’s most underrated pillar: sleep.Discover how hormones, habits, and your nervous system affect your progress — and why “I’ll catch up on the weekend” doesn’t actually work.Learn how elite athletes optimise sleep for better strength, speed, and focus — and how you can apply those same principles in everyday life

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26:42

The Mind-Muscle Connection - Training Smarter, Not...

The Fundamentals of Fitness ·

2025/11/03

You’ve heard the phrase “mind–muscle connection” before — but what does it actually mean?And how can you use it to train better, recover faster, and perform stronger?In this episode, Coach Alison breaks down the neuroscience behind awareness and control — how focus changes muscle activation, why slowing down can make you stronger, and how elite athletes use precision to dominate under pressure.You’ll learn:🧠 The real science behind focus, form, and motor control💪 Why technique always beats ego

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22:03

The Comparison Trap – Why Your Progress Looks...

The Fundamentals of Fitness ·

2025/10/27

If you’ve ever looked at someone else’s progress and thought, “Why don’t I look like that yet?” — this episode’s for you.Coach Alison breaks down the comparison trap that keeps so many of us stuck — and shows you why your fitness journey will always look different, because it’s meant to.You’ll learn:💭 The science of comparison and why your brain loves to measure🧬 How genetics, hormones, and lifestyle make progress unique🏋️‍♀️ Real stories of clients who found peace with their own pace💪 How to

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23:00

Stress, Hormones & the Hustle — Why You’re Tired All...

The Fundamentals of Fitness ·

2025/10/20

Do you feel like you’re constantly running on caffeine, adrenaline, and willpower — yet still exhausted?In this episode, Alison breaks down the science of stress and why your body feels tired even when you’re “doing everything right.”Discover how cortisol, sleep, hormones, and the modern hustle culture collide to leave you burnt out — and how to get your energy, balance, and focus back.💥 What you’ll learn:How stress actually affects your body and hormonesWhy being “tired but wired” is a cortisol

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28:58

The Nutrition Noise – How to Stop Overthinking Food

The Fundamentals of Fitness ·

2025/10/13

Are you tired of feeling confused about what you should be eating? In this episode, Alison cuts through the nutrition noise — no fads, no guilt, no overthinking.Learn how to build balanced meals that fuel your performance, energy, and recovery (without giving up your favourite foods). Whether you’re vegan, veggie, or omnivore, this episode will show you how to eat with purpose, consistency, and confidence.💥 What you’ll learn:How to eat like an athlete (without tracking every bite)Why protein should

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30:59

The Truth About Recovery: Why Rest Days Make You...

The Fundamentals of Fitness ·

2025/10/06

Think rest days are lazy? Think again.In this episode, Alison breaks down why recovery isn’t the opposite of progress — it is progress.Learn the science behind rest, sleep, and stress management, and discover how proper recovery transforms your training, energy, and mindset. From understanding hormones and adaptation to knowing when to pause before burnout hits, this episode is your complete guide to recharging like an athlete — even if you’re juggling real life.🎯 Topics include:The truth about

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22:36

The Confidence Curve – How Fitness Builds Self-Belief...

The Fundamentals of Fitness ·

2025/09/29

Confidence isn’t something you’re born with — it’s something you build.In this powerful episode, Alison dives into how real confidence is created through action, recovery, and self-trust. From her own 18-month injury comeback to stories from clients who rebuilt their belief through movement, she shares how to grow your confidence curve one small win at a time.💪 What you’ll learn:Why confidence is built through evidence, not motivationHow to rebuild trust in yourself after setbacksThe science behind

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31:55

Why you're not seeing results: How athletes bust...

The Fundamentals of Fitness ·

2025/09/22

Hitting a plateau can feel like the end of the road — but it isn’t. Whether you’re stuck on the scale, in the gym, or with your performance, you’re not broken. You’ve just adapted.In this powerful episode, I’ll show you how athletes handle plateaus — and how you can too.We’ll cover:⚡ Why plateaus happen (and why they’re actually good news)🏋️‍♀️ How athletes use progressive overload, periodisation, and recovery to keep progressing🍎 Everyday strategies to break through fat loss, strength, and

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29:16

What Athletes Do Differently

The Fundamentals of Fitness ·

2025/09/15

What separates athletes from the rest of us? Spoiler: it’s not just genetics or fancy facilities. It’s the way they think, train, and live.In this powerful, 30 minute episode, we break down the habits and systems that athletes use — and how you can apply them to your own life, no matter your level.We’ll cover:🧠 The athlete mindset — training as non-negotiable📅 Habits and structure — why consistency beats willpower📊 Feedback and accountability — why no one succeeds alone🔁 Consistency over

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28:06

Training Through Your Period – What the Science Says

The Fundamentals of Fitness ·

2025/09/08

For years, women have been told to just push through their periods, or worse, that hormones don’t matter for training. It’s time to change that.In this bold, myth-busting episode, I’ll show you how to work with your cycle instead of against it — so you can train smarter, recover better, and perform at your best.We’ll cover:🌀 The four phases of the menstrual cycle explained in simple, practical terms🏋️‍♀️ How to adapt your training across the month for strength, endurance, and recovery⚽ Why

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22:26

Your Comeback Plan: How to Smash September

The Fundamentals of Fitness ·

2025/09/01

Summer’s been fun—BBQs, holidays, late nights—but now it’s time to hit reset. September is your comeback month, and in this episode we’ll build your blueprint for success.I’ll walk you through how to:Reset your nutrition without detoxes or crazy dietsBuild a smart, sustainable training plan that actually lastsFix your sleep, stress, and structure so your habits stickTake on 3 fun September challenges to boost motivationThis isn’t about punishing yourself for summer—it’s about building momentum and

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